伸展是所有运动项目的重要部分。有氧训练和力量训练计划有助于您的心脏和肌肉。伸展有助于关节在完整关节活动度内移动。这有助于关节更自由地移动，并帮助肌肉更好地工作。
在运动后都需要伸展您的主要肌肉群。这是在您进行肌肉热身的时候。热身后的肌肉更容易伸展，损伤风险也更小。
如果您不经常锻炼，您可能需要每周几次在短暂热身后做伸展运动，以维持您的关节在其完整关节活动度内的活动能力。
伸展时动作要轻缓。每个伸展动作保持约 30 秒并自然呼吸。尽量不要憋气。不要弹振，也不要保持让您感觉疼痛的伸展动作。在伸展过程中，您会感到肌肉变得更加紧绷。如果感到疼痛，则表示伸展过度。
动作轻缓，就像您在进行身体活动或运动中使用的动作一样，这可能会有帮助。例如，在打高尔夫球之前练习挥杆，或者在打网球之前练习发球。这样可以让肌肉和关节在关节活动度内运动，为锻炼做好准备。这称为动态拉伸。
Nov. 26, 2024
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